Event 1: 1 to 5 mile run
This is an unknown distance run that will be from 1 to 5 miles long. All athletes will start at the same time and be instructed, on the course by race judges, as to the course direction.
Details: This is the first event of the day. All athletes will run together in one big heat. The distance and course will remain unknown for the duration of the race. Course judges know where to direct you, they DO NOT know how long the race will be.
Event 2: Olympic Total. Snatch/Clean & Jerk.
Details: Each athlete's body weight will be recorded prior to the start of the events. At the start of this event, athletes will have 10 minutes to establish a 1 rep max snatch, and 1 rep max clean & jerk. Scoring will be based on max snatch lifted, max clean & jerk lifted, and total pounds lifted above the athlete's body weight.
During the 10 minute running clock, athlete may take as many attempts as they wish. Athletes must start with the snatch. Once an athlete has found her max snatch and moves on to clean & jerk, she may not switch back to snatch for more attempts.
Each athlete will be responsible for loading her own weights. Athletes will be allowed to load their first attempt on to the bar before the heat begins. Weights can be changed in 2 pound increments. Both full or power lifts are acceptable. Press outs in either the snatch or the clean & jerk are not allowed.
Event 3: 2500 lbs.
Thruster a total of 2500 lbs
Box jump 20"
Thruster a total of 2500 lbs
Details: Each athlete chooses, before they begin, a thruster weight which she will lift until she has moved a total of 2500 lbs. The number of reps an athlete needs to lift a total of 2500lbs with a thruster, is the number reps the athlete must do of box jumps, and then, of thrusters again. Thruster weight cannot be changed once the workout has begun.
Example- If an athlete chooses to do a 100lbs thruster then they will have to do 25 reps to reach 2500lbs. After the thruster is complete, the athlete must then complete the 25 box jumps and then 25 thrusters again.
Athletes can load the bar with any weight they choose at or above 35lbs. Minimum thruster weight is 35lbs. No maximum. Before the start, weights can be changed in 5 pound increments. Always round up when calculating total reps. Selected weight + reps must equal 2500lbs or greater.
Example of thruster weight and reps:
45lbs thruster=56 reps+56 box jumps+56 thrusters
65lbs thruster=39 reps+39 box jumps+39 thrusters
95lbs thruster=27 reps+27 box jumps+27 thrusters
125lbs thruster=20 reps+20 box jumps+20 thrusters
250lbs thruster=10 reps+10 box jumps+10 thrusters
Event 4: 100 meter dash
Details: The 100 meter dash will be run in tournament rounds. That is, the fastest of each heat continues to move on until they reach the finals.
All athletes run in heats of 9 runners in round 1. The first two finishers of each round 1 heat, and the fastest 3 losers, moves on to the semi-finals. In the semi-finals, the top 3 runners move on to the finals.
The top 9 finishers get ranked by their finishing place in the finals. All other competitors will be ranked by their fastest time.
Event 5: Sandbag Final
Run 70 meters
Move 100lbs sandbag 12 meters
Run 70 meters
Move 100lbs sandbag 12 meters
12 lateral burpees
Move 100lbs sandbag 12 meters
12 lateral burpees
Move 100lbs sandbag 12 meters
12 lateral burpees
Move 100lbs sandbag 36 meters
Run 400 meters
The event will use a MDUSA Sandbag XL Trainer generously provided by California Strength. The athlete can pick up the bag to move it any way they choose, except dragging the sandbag. The bag may not be dragged in any way during the event. If the athlete drops the bag while moving to the next point, she must pick it up where it was dropped and continue. The 36 meter course will take place on the athletic field. Athletes will move the sandbag across the width of the field at the track's midpoint.
It is important to get familiar with this type of MDUSA Sandbag XL Trainer before the event. Athletes can try and test out the sandbag, and the full workout, at both Crossfit Sweatshop and Crossfit Oakland. Or order their own from California Strength and test and practice with the sandbag before the event.
